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Saturday, January 23, 2010

Orange Chicken with Turnip Puree and Cabbage


Taste 4 (out of 5)

Difficulty 2 (out of 5)

- 12 oz / 350 g turnip (100 cal)
- 1 lb / 450 g cabbage (110 cal)
- 2 skinless, boneless chicken thighs (220 cal)
- 1 garlic clove, minced (5 cal)
- 1/2 cup orange juice (55 cal)
- 1 cup chicken broth (10 cal)
- 1 tsp agave nectar (20 cal)
- 1/4 cup milk (30 cal)
- 1 tsp canola oil (40 cal)
- 1/2 tsp balsamic vinegar
- 1/2 tsp soy sauce
- 1/2 tsp dried basil
- salt and pepper to taste
Total 590 cal, 2 servings, 295 cal/serving

1. Saute the minced garlic clove in 1 tsp of canola oil for about 3 minutes, stirring. Add the chicken and cook on medium heat for another 5 minutes. In the meantime mix together the orange juice with the balsamic vinegar, the soy sauce, 1/3 cup of the chicken broth, salt and pepper. Flip the chicken, pour the sauce over it and cook for another 10-15 minutes.
2. Peel the turnips and chop into 1/2 inch cubes. Boil water, add the turnips and salt to taste and cook on medium high heat until soft, for about 20 minutes. Drain the water, add the milk and using an emersion blender mash the turnips.
3. Cut cabbage into 1/4 inch-wide slices. Cook on medium heat with 2/3 cup of chicken broth for about 5 minutes, stirring occasionally. Add 1/2 tsp dried basil, 1 tsp agave nectar, salt and pepper to taste, stir well and cook for 5 more minutes, until the cabbage softens a little.
4. All the ingredients should be ready in about the same time. Enjoy.

I like it: it’s a combination of sweet and salty, it’s healthy, it has the variety and the vitamins and all in less than 30 minutes and 300 calories.

1 comment:

FlyingRoo said...

Chinese chefs use soy sauce in lieu of salt, maybe salt could be omitted here too for the chicken, resulting in less sodium and a healthier dish.

Also, I find that steaming the turnips prevents them from being too watery when mashed.

Love the fact that you add the caloric value for all your dishes!